13.2 Torstai
Snatch Work
Every 90 sec x 6
1 Snatch Pull + 1 Hang Power Snatch + 1 Ohs
Snatch Pull
3×3 @100-110% Snatchista
WOD
2 Rounds For Time
80 Du / SU
40 Air Squat
20 Hang Power Snatches @35/25
12 Min Cap
Snatch Work
Every 90 sec x 6
1 Snatch Pull + 1 Hang Power Snatch + 1 Ohs
Snatch Pull
3×3 @100-110% Snatchista
WOD
2 Rounds For Time
80 Du / SU
40 Air Squat
20 Hang Power Snatches @35/25
12 Min Cap
MAANANTAI Ei WODeja TIISTAI Push Press 5×2 3x (18min) 90s 9 Burpee-Box Over Jump + max reps Strict HSPU 30s lepo 90s 9 Burpee-Box Over Jump + max reps Strict Pullup 30s lepo 90s 9 Burpee-Box Over Jump + max reps T2B 30s lepo KESKIVIIKKO Deadlift 5×4 3 RFT: 50 Double Under 20 Front Rack…
30 min Quality Work 500/400m erg (Bike 1000/750) 10 + 10 One Arm Ring Rows 20 Kb Swings 10 + 10 Lunges 20 Push Ups (Or 10 Strict Hspu if capable) ¨Core¨ 3 sets 1 min alternate V-Ups 1 Min Max Hollow Hold 1 min rest
3 X 15 min 15 Min 2000m/1600m Row /8-10min bike + Amrap 12 Air Squat 9 Sit up 6 Push up 15 min 4 rounds run (n.1200m) + Amrap 12 Kb Swing 9 Box Step Over 6 Burpee 15 min 2000/1600m row /8-10min bike + Amrap 60m object carry + 30 Du / 60 Su…
Parimetcon 50 Back Squat @100/70 75 Burpee Box Jump Overs 100 Power Snatch @50/30 75 Burpee Box Jump Overs 50 Back Squat *EVERY 4 min 30 Partner Wallball 40 Min Cap
15 Min Find Heavy Squat Clean + 2 Jerk ¨Linnan Nalle¨ 20 Min Every 30 sec 1 Squat Clean + 1 Jerk @82.5/60 Vertaa 11.3 tehtyyn ! Pyri lisäämään painoa edelliseen kertaan
Front Squat 3×5 21-15-9 Deadlift Boxjump